ALIGNMENT

From kneeling, knees hip width apart, roll your inner thighs back, hug your hips to the midline, toes tucked under or press into the tops of your feet.

Inhale, lengthen up through the sternum, place your hands on your lower back, fingers pointing down. Roll your shoulders back, draw your navel towards your spine.

Exhale, reach your arms back and place your hands on your heel. Root down into your shins, lengthen up through the spine, press the front of the pelvis forward and up.

Back of the neck long, gaze up.